5 rounds of:
Row 250m
20 Wallballs (14#)
5 Power Cleans (105#)

5 minutes per round. If done early, rest until the next rounds.

My times:
2:16, 3:03, 3:33, 3:39, 4:06

20 Minute AMRAP

5 Pull ups
10 Push ups
15 Air Squats

AMRAP 20 mins
6 DL@100
7 Burpee pull ups
10 KB swing @ 32kg
Run 200m

Tabata sledgehammer strikes
rest 1 minute
tabata burpees
rest 1 minute
tabata sledgehammer strikes

score smallest amount completed add each

Then......
4 rounds
3 x power cleans
3 x broad jumps for max distance

WOD 1: Gretchen

5 Rounds for Time:

1. Hang CLean - 5 x 185lbs
2. Bench Press - 5 x 225lbs
3. 100 Sungle Unders

Time: 13:56

WOD 2: Grace (Done after Gretchen)

30 Reps of Clean & Pess For time

Time: 3:58 (Bad time) - tired from WOD 1

5 - 135
5 - 155
5 - 185

3 x 10 : squat good mornings (95 lb.)

5 rounds:
10 pull ups
10 GHD sit ups

20 Min AMRAP of

10 Pull Ups
5 Deadlift
8 Jerks

115lbs

7 rounds, 7 pull ups

7mins AMRAP

15 SDHP 10kg/5kg
15 Front Squat 10kg/5kg

Rest 5mins

7mins AMRAP

3 HSPU
6 Box Jump
12 Front Squat 10kg/5kg

Rest 5mins

7mins AMRAP

10 Thruster 10kg/5kg
30 Double Under

Rest 5mins

7mins AMRAP

5 Front Squat 10kg/5kg
10 Thruster 10kg/5kg
15 Push Press 10kg/5kg

5 Rounds
400 Meter run or row
9 HSPU

day 11